Shoulders are critical for athletic performance but rank among the most injury-prone joints. Whether you’re into weightlifting, basketball, or swimming, strengthening these joints with targeted exercises is non-negotiable. Here are 4 science-backed moves to shield your shoulders.
Scapular Wall Slides
Stand with your back flat against a wall, feet hip-width and 6–12 inches from the base. Press your head, upper back, and palms to the wall, elbows bent at 90 degrees (like a goalpost). Inhale, slide your arms upward until your elbows nearly straighten, then exhale as you lower. Keep contact with the wall throughout. Do 3 sets of 10–12 reps. This drill reinforces scapular mobility, a cornerstone of shoulder stability.
Resistance Band Pull-Aparts
Grasp a light resistance band with palms facing each other, arms extended at chest height. Inhale, then exhale as you pull the band apart, squeezing your shoulder blades together until your hands align with your shoulders. Pause, then slowly return. Complete 3 sets of 15–20 reps. It targets the often-neglected rear deltoids and rhomboids, counteracting the forward shoulder posture common in sports.
Pike Push-Ups (Variation: Knee Pike)
Start in a high plank, then lift your hips to form an inverted V (pike position). Bend your elbows to lower your forehead toward the floor, keeping your core tight, then push back up. For beginners, drop to your knees to reduce intensity. Aim for 3 sets of 8–12 reps. This compound move builds shoulder strength while controlling range of motion to avoid overloading.
Cable Face Pulls
Attach a rope handle to a cable machine at eye level. Grasp the rope, step back, and lean slightly. Pull the rope toward your forehead, elbows flaring outward, as you squeeze your shoulder blades. Hold for 2 seconds, then release. Do 3 sets of 12–15 reps. It directly strengthens the rotator cuff—tiny muscles critical for shoulder integrity.
Pro Tips
Train these 2–3 times weekly, ideally after your main workout.
Prioritize form over reps; jerky movements increase injury risk.
Gradually increase resistance or reps as strength improves.
Strong, stable shoulders aren’t just about power—they’re your insurance against downtime. Add these exercises to keep your shoulders game-ready.
